Pelican Curl (Regression)

How to perform it

1. 1Preparation and positioning. Set both rings to equal height, verify the anchors and straps, and clear the space beneath and around you. Set the ring height and foot position for a manageable body angle, and rehearse stepping forward to unload the movement.
2. 2Starting position. Form a rigid line from head through hips to the selected contact point. Begin with shoulders controlled and the prescribed shoulder position and elbows near extension.
3. 3Eccentric phase. Allow the elbows to extend under control while keeping the upper-arm and shoulder position appropriate to the variation.
4. 4End-range position. Stop before the shoulders, elbows, wrists, or trunk lose control; do not use an extreme stretch to create extra range.
5. 5Concentric phase / lockout. Flex the elbows and bring the rings toward the prescribed head/shoulder marker without moving the whole body through the shoulders.
6. 6Breathing and bracing. Maintain a steady trunk brace and exhale through the shortening phase. Step to a lighter angle if breathing or body-line control is lost.
7. 7Valid rep. A rep uses the same foot position, body angle, shoulder path, and range in both directions, with no hip hinge, ring-height change, or emergency step.

Common mistakes

• Moving the trunk instead of the target joint

  Fix: Reduce the load and keep the torso and prescribed upper-arm position fixed.

• Changing the elbow angle

  Fix: Set a small, consistent bend—or the defined flexion angle—and preserve it through the rep.

• Shrugging to gain range

  Fix: Keep the neck long and stop where the shoulder/scapular path remains controlled.

• Dropping the eccentric

  Fix: Return to the same start marker slowly without letting the stack or weight take over.

Safety

• Verify both anchors and straps, match ring height, and keep a clear fall zone; strap or anchor failure can cause a sudden fall.
• The long-lever eccentric load can create substantial muscle–tendon stress and soreness; introduce range and volume gradually rather than using an unaccustomed maximal dose.
• Do not force a deep shoulder-extension or horizontal-abduction stretch; define the bottom by controllable, symptom-free shoulder range.

Progressions & alternatives

• regressionSupported Ring Curl— Reduce strength, balance, or coordination demand while rehearsing the key pattern before returning to Pelican Curl (Regression).
• progressionFull Pelican Curl— Increase load, range, instability, or skill demand after Pelican Curl (Regression) is repeatable through the planned volume with reserve and no technique drift.
• alternativeIncline Dumbbell Curl— Train a similar primary pattern with a different stability, equipment, or joint-loading profile when Pelican Curl (Regression) is impractical or poorly tolerated.